CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
Push Press (5×2)
Performance:
Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80% and build to a peak set of 2 for the day)
*Complete 8 DB Row (Each Side) Between Sets
Gorilla Row (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Gorilla Rows
6 Ring/Bar Dips (Weight as needed)
15 Lateral Flies
Metcon (No Measure)
AMRAP 15 Minutes:
300ft Single Arm Farmers Carry (6x50ft lengths/switch as needed keeping even side to side)
10 V-Ups
:30 Dead Hang Hold
:30 Handstand or Plank Hold
Buy-Out
Shoulder/Lat Accessory:
4×8 Landmine Row
4×8 Incline DB Bench
4×6 Ring Pull-ups
Core Accessory:
Tabata High to Low Plank Holds
Additional Conditioning Work
4x25m/20w Calories Assault Bike (1:1 Rest)